WOD 21.05.16
Back Squat
5RM
18 min AMRAP, round for round with a partner:
3 Wall walks
6 Box jump overs
10 Hang power cleans 60/40
14 Bar facing burpees
WOD 20.05.16
Row 500mt
50 Thrusters Empty Bar
30 Pull ups
With a 10 minute cap:
Find a 3RM Deadlift
Cash out
4×1 Minute – Weighted Plank Hold
WOD 19.05.16
Hang snatch EMOM for 6 minutes
4 reps, ascending
5 rounds for time:
Run 200m
20 Back rack walking lunges/reverse lunges 30/20
20 Sit-ups
WOD 18.05.16
Power Clean
2RM
AMRAP 10
30 Double Under
15 KB Swing
Cash out:
Accumulate 2 to 3 minutes in an L-Sit Hold. Scale to Plank hold.
WOD 17.05.16
Kipping/beat swing practice, then:
12 min E2MOM, pick one combo to perform each minute:
Combo 1: 2 Beat swings/1 muscle up/1+ Ring dips
Combo 2: 4 Beat swings/2 kipping pull-ups/2+ Bar dips
Combo 3: 4 Strict/banded pull-ups/4 Triceps push-ups
20 Chest to bar pull-ups
30 Push press 30/20
20 Box jumps
15 Chest to bar pull-ups
20 Push press 30/20
15 Box jumps
10 Chest to bar pull-ups
10 Push-press 30/20
10 Box jumps
WOD 16.05.16
Front Squat 6×3, every 90s at 85%
Tabata Mash-up
6 rounds 20 on, 10 off of the following 5 exercises:
Air squats
Alternating DB snatches
Push-ups
V-ups
Burpees
